1. SMR + General Warm- up + 2 rds.
* 12 hip thrusts
* 12 shoulder taps
* 6/6 dead bugs with foam roller
* 6/6 half cossack squats
2. 6 sets / 2 min rest between sets
* 12 weighted sit ups @DB
* 10 slam ball https://youtu.be/k9W6g9LvXDI
* 8/8 bulgarian jump squat https://youtu.be/iBkuw-uTvbY
3. Cardio /row,ski,assault/ Pyramid Session
* 6 min @easy
* 4 min @moderate
* 2 min @hard
* 4 min @moderate
* 6 min easy
A: 8-10 min smr& activization B: 2 light rds only BB 10 squat snatch 10 snatch balance 10 snatch press 10 burpee C: Every 90 sec x 8set 3 position snatch Rx: climbing Open: max load 80% 1 high hang snatch + 1 hang snatch + 1 snatch D: Amrap 5″ x 2 1 box jump RX: 70/60cm Open: 60/50cm 1 sumo…
A: activation – 3 sets 30″ cardio 30″ bottom of squat hold 8/8 single arm kb high pull @mod 12 knee elevated birddog B: clean complex – 5 sets 1 power clean + 1 hang power clean + 2 hang squat clean @70% 60-120″ rest C: 3 sets 6/6 back rack drop lunges to knee…
Wu: 2rds 60 sec active frog pos. 60 sec plank to push up 20 alt v-ups 20 jump sq A: C&J & Du climbing Amrap 8 2 clean + 1 jerk + 25 du B:Strenght&Lunge 30 bsq 40-60/25-50 30 push press 400 m run 20 bsq +10 kg 20 push press 400 m…
1. Hip and shoulder mobility 2. Snatch / EMOM 10′ – 2×1 @60% – 2×1 @70% – 2×1 @80% – 2×1 @85% – 1×1 @90% 3. Power Clean & Jerk / EMOM 7′ – 2x 3+1 @60% – 2x 3+1 @70% – 3x 2+1 @80% 4. 4 rounds for time – 12 T2B / 18…
1. General warm up + Full body rolling 2. 4x AMRAP 8′ A. * 10 Burpee * 10 V- up * 10 Push-up /chest to abmat/ – 2 min Rest B. * 100 m shuttle run * 10 Abmat sit- up * 10 Box jump @50/60 – 2min Rest A. – 2 min Rest B. 3….
1. 2 sets – 10 deadbug pullovers – 10/10 seated band pulls – 5 strict pullups 2. Handstand Hold Rx: Freestanding HS hold take 3 attempts to hold as long as possible. Open: Wall facing HS hold as long as possible 3. 2x AMRAP 8′ / 2′ recovery cardio – 4 Cleans @80% of squat…
